If you have time to breathe you have time to meditate
3 Mindful Breathing Practices
Mindfulness is good for us. Practicing mindfulness has powerful effects on the brain and body that lead towards a happier, more fulfilling life. Many famous people like Oprah Winfrey, Cameron Diaz, Jennifer Aniston, Ellen DeGeneres and others in the corporate field, entertainment industry and sports world practice mindfulness on a daily basis. We can all do it.
Breathing is usually one of the first Mindfulness practices people learn. It can be your meditation once a day or at different times during the day.
Each of us takes about 20,000 breaths a day. Your breathing is happening right now – in the present. Mindful breathing grounds you in the present moment – the here and now. You can do this meditation while sitting comfortably or standing. Don’t worry about thoughts floating into your mind. It’s normal. Just come back to the breath.
Choose the breathing practice that feels right for you and do it at your own pace.
1. One Minute Mindful Awareness of Your Breath As It Is
Sit in a comfortable position. Just become aware of the in and out movement of your breath. Do not in any way control how you are breathing. Simply pay mindful attention to its flow. If your mind wanders, that is fine, just gently bring it back to your breath.
2. One Minute Breathing
Take 60 seconds just to notice your breath coming in and out of your body. With each in-breath, say to yourself ‘in’ and with each out breath, say to yourself ‘out.’
Try to follow your in-breath until it stops. Then try to follow your out-breath until you no longer have air to push out. Notice the sensation of the breath. If your mind wanders gently, that is fine, just bring it back to your breath.
Setting the timer on your phone to count down to one-minute helps to give you a start and finish time.
3. One Minute Counting the Breath
Another way to keep your attention on your breathing is to count. Silently count to seven as you breathe in and silently count to ten as you breathe out. The longer out-breath has a calming effect.
When you feel good about doing your Mindful breathing for one minute you can try extending it to three or five minutes. Notice how it feels to spend some time each day just being with your breath.
Choose the breathing practice that feels right for you and do it at your own pace. Meditating for a little while each day will make a big difference in your life.
The Happy Candle – Instant Calm
- This breathing exercise is great for stressful situations.
- Close your eyes; breathe in deeply through your nose, expanding your tummy with air.
- Hold your breath for a moment. Exhale slowly through your mouth.
- Repeat 4-8 times.